Free Protein Calculator: How Much Protein Do You Need?
Protein Intake Calculator
Find out exactly how much protein your body needs every day. Enter your stats and goal — get a personalized daily target plus a per-meal breakdown.
Why protein matters
Protein is the single most important macronutrient for body composition. It builds and repairs muscle tissue, keeps you full, supports hormones, and helps your body hold onto lean mass when you’re in a calorie deficit. No other macro does as much for how you look and perform.
How much do you actually need?
The answer depends on your goal and activity level. General guidelines from leading sports nutrition research:
- Sedentary / general health → 0.6–0.8g per pound of bodyweight
- Fat loss (cutting) → 0.8–1.0g per pound — high protein protects muscle
- Muscle building (bulking) → 0.8–1.0g per pound — more protein, more growth
- Athletic performance → 1.0–1.2g per pound for serious training loads
Spreading it across the day
Research shows that protein synthesis is maximized when you spread your intake across 3–5 meals rather than front-loading it. Each meal should ideally contain 30–50g of protein for optimal absorption and muscle protein synthesis throughout the day.
Use lean bodyweight if cutting — If you have significant body fat to lose, base your protein target on your lean body mass or your goal weight rather than your current weight. This prevents overestimating your needs.
Units
Goal
Meal breakdown
| Meal | Protein target |
|---|
Based on ISSN & ACSM protein guidelines · Target = midpoint of recommended range
